Blueprint Training http://www.blueprintraining.com Wed, 22 May 2013 16:23:02 +0000 en hourly 1 http://wordpress.org/?v=3.3.2 130522 http://www.blueprintraining.com/130522/ http://www.blueprintraining.com/130522/#comments Wed, 22 May 2013 04:02:59 +0000 AngelH http://www.blueprintraining.com/?p=8324 Announcement

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BluePrint Training Miami Strength WOD(Optional)

Bench Press 75% x 5, 80% x 5, 85% x 5

Note: Percentages are based on 90% 1RM Max. Example 1 RM =100# Strength Program 1 RM =90#

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BluePrint Training Weightlifting WOD

Exercise % Sets Reps
Power Snatch 85 4 2 To 3
Clean 90 4 2

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CrossFit BluePrint WOD

Blake

Four rounds for time of:

100 ft Walking lunge Rx M45/W25
30 Box jump, Rx M24/W20
20 Wallball shots Rx M20/W16
10 HSPU

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BootCamp BluePrint WOD“

“I got you begging me for mercy”

E.M.O.M for 20 minutes

5 push ups
10 air squats
15 jump ropes

End with 3 sets of suicides.

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“David making those HSPU look ez!!!”

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BluePrint Training Gym Miami Quote Of The Day

“Better to remain silent and be thought a fool than to speak out and remove all doubt.”
Abraham Lincoln

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“BluePrint Training Provides The Best Service in CrossFit Miami, Boot Camp Miami and Personal Training Miami”

]]> http://www.blueprintraining.com/130522/feed/ 0 130521 http://www.blueprintraining.com/130521/ http://www.blueprintraining.com/130521/#comments Tue, 21 May 2013 04:01:11 +0000 AngelH http://www.blueprintraining.com/?p=8322
Announcement
8746973477 3156c09b9a 130521
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______________________________________________________________________________________________________
BluePrint Training Miami Strength WOD(Optional)

Back Squat 75% x 5, 80% x 5, 85% x 5
Front Squat 75% x 5, 80% x 5, 85% x 5

Note: Percentages are based on 90% 1RM Max. Example 1 RM =100# Strength Program 1 RM =90#

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BluePrint Training Weightlifting WOD

Exercise % Sets Reps
Clean Pull 110 4 3
Back Squat 80 6 6 To 8
Bench Press 80 4 6 To 8

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CrossFit BluePrint WOD

The Bear Complex:

5 Rounds of 7 sets of:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Each combination of the five movements is considered one repetition.  You will be completing 7 repetitions in one set, increasing the weight, and then completing a total of 5 work sets.  This is not a timed workout, this is for max weight only.  Rest as needed between sets, but try to not let the bar touch the ground during your 7 reps.


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BootCamp BluePrint WOD“

“Too much junk in the trunk, Booty Camp Edition”

4 rounds / 1:30 each.

Med. Ball Front Lunges
Glute kickbacks
Single Leg Pelvic Lifts
Butt Cracks
Extended Leg Swirls

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“Bear Complex = Full Body Workout!!!”

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BluePrint Training Gym Miami Quote Of The Day

“I can accept failure, but I can’t accept not trying.”
Michael Jordan

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“BluePrint Training Provides The Best Service in CrossFit Miami, Boot Camp Miami and Personal Training Miami”

]]> http://www.blueprintraining.com/130521/feed/ 0 130520 http://www.blueprintraining.com/130520/ http://www.blueprintraining.com/130520/#comments Mon, 20 May 2013 04:01:23 +0000 AngelH http://www.blueprintraining.com/?p=8320 Announcement

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______________________________________________________________________________________________________
BluePrint Training Miami Strength WOD(Optional)

Deadlift 75% x 5, 80% x 5, 85% x 5
Clean and Jerk 75% x 5, 80% x 5, 85% x 5

Note: Percentages are based on 90% 1RM Max. Example 1 RM =100# Strength Program 1 RM =90#

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BluePrint Training Weightlifting WOD

Exercise % Sets Reps
Depth Jumps 3 5
Hang Power Snatch 80 4 2
Power Clean + Split Jerk 85 2 2
90 3 1

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CrossFit BluePrint WOD

Running Cindy

With a 20 minute running clock

1 mile run buy in

Then with remaining time AMRAP of Cindy
5 Push ups
10 Pull ups
15 Air Squat

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BootCamp BluePrint WOD“

“Triple Threat”

3 rounds / 1:00 each

Barbarian Pulls
Med ball side chop
Back Scratchers

Resistant band up right rows
Mountain climbers
6 inch leg hold

Reverse flies
Calf raises
Rock the boat

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“Hello Cindy!!!”

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BluePrint Training Gym Miami Quote Of The Day

“You must not think me necessarily foolish because I am facetious, nor will I consider you necessarily wise because you are grave.”
Sydney Smith

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“BluePrint Training Provides The Best Service in CrossFit Miami, Boot Camp Miami and Personal Training Miami”

]]> http://www.blueprintraining.com/130520/feed/ 0 130518 http://www.blueprintraining.com/130518/ http://www.blueprintraining.com/130518/#comments Sat, 18 May 2013 04:01:27 +0000 AngelH http://www.blueprintraining.com/?p=8318 Announcement

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We will be Closed on Sat. May 18 for

the 2013Crossfit Games

Southeast Regional!!!

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]]> http://www.blueprintraining.com/130518/feed/ 0 130517 http://www.blueprintraining.com/130517/ http://www.blueprintraining.com/130517/#comments Fri, 17 May 2013 04:01:01 +0000 AngelH http://www.blueprintraining.com/?p=8316 Announcement

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We will be Closed on Sat. May 18 for

the 2013Crossfit Games

Southeast Regional!!!

______________________________________________________________________________________________________
BluePrint Training Miami Strength WOD(Optional)

Shoulder Press 75% x 5, 85% x 3, 95% x 1
Push Press 75% x 5, 85% x 3, 95% x 1

Note: Percentages are based on 90% 1RM Max. Example 1 RM =100# Strength Program 1 RM =90#

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BluePrint Training Weightlifting WOD

Exercise % Sets Reps
Depth jumps 3 5
Barbell row(Heavy) 4 6-8
Shoulder Press 85 4 6-8
Hyper extensions 4 8

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CrossFit BluePrint WOD

“DT”

Five rounds for time of:

12  Deadlift RX M155/W105
9   Hang power clean RX M155/W105
6  Push jerk RX M155/W105

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BootCamp BluePrint WOD“

“Surf’s Up”
30 mins to complete:
3 rounds of
50 Mountain Climbers
40 In and Out Jumps
30 Burpees
20 Push Ups
10 Pistols (5each side)

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“Wes getting that Push Jerk!!!”

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BluePrint Training Gym Miami Quote Of The Day

“Joy is not in things; it is in us.”
Richard Wagner

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“BluePrint Training Provides The Best Service in CrossFit Miami, Boot Camp Miami and Personal Training Miami”

]]> http://www.blueprintraining.com/130517/feed/ 0 130516 http://www.blueprintraining.com/130516/ http://www.blueprintraining.com/130516/#comments Thu, 16 May 2013 04:01:04 +0000 AngelH http://www.blueprintraining.com/?p=8314 Announcement

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We will be Closed on Sat. May 18 for

the 2013Crossfit Games

Southeast Regional!!!

______________________________________________________________________________________________________
BluePrint Training Miami Strength WOD(Optional)

Snatch 75% x 5, 85% x 3, 95% x 1
OHS 75% x 5, 85% x 3, 95% x 1

Note: Percentages are based on 90% 1RM Max. Example 1 RM =100# Strength Program 1 RM =90#

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BluePrint Training Weightlifting WOD

Exercise % Sets Reps
Depth Jumps 3 5
Snatch Pull 60 1 3
70 1 3
80 1 2
90 1 2
100 1 2
110 5 2-3
Back squat 60 1 3
70 1 3
80 4-5 6-8


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CrossFit BluePrint WOD

“Fran-kie”
50-40-30-20-10
Thruster @ 45
Pull-Ups

For Time!!!

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BootCamp BluePrint WOD“

“Would you care to touch my Abs?”
4 Rounds (1:30 each)
Station 1: Heavy Weight Russian T.
Station 2: Plated Plank Holds
Station 3: Butterfly Sit-ups
Station 4: Flutter Kicks

End: Fast Spirits

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“TABATA!!!”

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BluePrint Training Gym Miami Quote Of The Day

“It’s not that some people have willpower and some don’t. It’s that some people are ready to change and others are not.”
James Gordon

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“BluePrint Training Provides The Best Service in CrossFit Miami, Boot Camp Miami and Personal Training Miami”

]]> http://www.blueprintraining.com/130516/feed/ 0 130515 http://www.blueprintraining.com/130515/ http://www.blueprintraining.com/130515/#comments Wed, 15 May 2013 04:01:31 +0000 AngelH http://www.blueprintraining.com/?p=8312 Announcement

8724184291 dbf44e90c5 z 130515

8725306840 25054dc69f z 130515


We will be Closed on Sat. May 18 for

the 2013Crossfit Games

Southeast Regional!!!

______________________________________________________________________________________________________
BluePrint Training Miami Strength WOD(Optional)

Bench Press 75% x 5, 85% x 3, 95% x 1

Note: Percentages are based on 90% 1RM Max. Example 1 RM =100# Strength Program 1 RM =90#

______________________________________________________________________________________________________
BluePrint Training Weightlifting WOD

Exercise % Sets Reps
Snatch from blocks(At Knee) 60 1 3
70 1 3
80 3 2
85 4 1
Power clean 60 1 3
70 1 3
85-90 5 1
Hyper extensions 4 8


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CrossFit BluePrint WOD

“Chip off the old block”

10 HSPU
20 BOX JUMPS
30 KB SWINGS RX M55/W35
40 RUSSIAN TWIST (1-1) RX M20/W16
50 DOUBLE UNDERS
1 TIRE FLIP
50 DOUBLE UNDERS
40 RUSSIAN TWIST (1-1) RX M20/W16
30 KB SWINGS RX M55/W35
20 BOX JUMPS
10 HSPU

FOR TIME!!!

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BootCamp BluePrint WOD“

“WOD-A-Halic”
5 Rounds (1:00 each)
Station 1: Box Jumps
Station 2: Bar Military Press
Station 3: KB Goblet Squats
Station 4: Hammer Curls
Station 5: Plate Draggers

End: Run half mile

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“Juank killing it at those HSPU!!!”

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BluePrint Training Gym Miami Quote Of The Day

“He only employs his passion who can make no use of his reason.”
Cicero

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“BluePrint Training Provides The Best Service in CrossFit Miami, Boot Camp Miami and Personal Training Miami”

]]> http://www.blueprintraining.com/130515/feed/ 0 130514 http://www.blueprintraining.com/130514/ http://www.blueprintraining.com/130514/#comments Tue, 14 May 2013 04:05:13 +0000 AngelH http://www.blueprintraining.com/?p=8307 Announcement

8724184291 dbf44e90c5 z 130514

8725306840 25054dc69f z 130514


We will be Closed on Sat. May 18 for

the 2013Crossfit Games

Southeast Regional!!!

______________________________________________________________________________________________________
BluePrint Training Miami Strength WOD(Optional)

Back Squat 75% x 5, 85% x 3, 95% x 1
Front Squat 75% x 5, 85% x 3, 95% x 1

Note: Percentages are based on 90% 1RM Max. Example 1 RM =100# Strength Program 1 RM =90#

______________________________________________________________________________________________________
BluePrint Training Weightlifting WOD

Exercise % Sets Reps
Depth Jumps 3 5
Clean pull 60 1 3
70 1 3
80 1 2
90 1 2
100 4 3
Back Squat 60 1 3
70 1 3
80 4 to6 6 to 8
Bench Press 80 2 4
90 4 3
Hyperextensions 4 8

 

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CrossFit BluePrint WOD

“Double Trouble”

14 min EMOM

1 Power Clean
1 Lunge Right leg
1 Lunge left leg
1 Hang Full Clean
Rx M135/W95

15 Double Unders or Over the Bar Jumps

then

CrossFit BluePrint Spray on Abs

4 rounds of Tabata

Hollow Rock
Back Extension
L-Sit
Center Plank

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BootCamp BluePrint WOD“

“Summer Sun”
5 Rounds (1:00 each)
Station 1: Stairs (use weight)
Station 2: Ski Jumps
Station 3: Prone Crunches (ball)
Station 4:Diamond Push ups
Station 5: Toes To Bar

End with: 1 mile run

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“Kiko destroying those Full Cleans!!!”

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BluePrint Training Gym Miami Quote Of The Day

“A good listener is not only popular everywhere, but after a while he gets to know something.”
Wilson Mizner

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“BluePrint Training Provides The Best Service in CrossFit Miami, Boot Camp Miami and Personal Training Miami”

]]> http://www.blueprintraining.com/130514/feed/ 0 130513 http://www.blueprintraining.com/130513/ http://www.blueprintraining.com/130513/#comments Mon, 13 May 2013 04:01:53 +0000 AngelH http://www.blueprintraining.com/?p=8299 Announcement

8724184291 dbf44e90c5 z 130513

8725306840 25054dc69f z 130513


We will be Closed on Sat. May 18 for

the 2013Crossfit Games

Southeast Regional!!!

______________________________________________________________________________________________________
BluePrint Training Miami Strength WOD(Optional)

Deadlift  75% x 5, 85% x 3, 95% x 1
Clean & Jerk  75% x 5, 85% x 3, 95% x 1

Note: Percentages are based on 90% 1RM Max. Example 1 RM =100# Strength Program 1 RM =90#

______________________________________________________________________________________________________
BluePrint Training Weightlifting WOD

Exercise % Sets Reps
Hang Power Snatch(Below Knee) 60 1 3
70 1 3
80 5 1-2
Power Clean+ Push Jerk 60 1 3
70 1 3
80 4 2

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CrossFit BluePrint WOD

“Flying Pigs”

20 min AMRAP
How Far can you get in Wall Ball Shots

4 wall ball shot UB Rx M20/W16
Trail run
8 wall ball shots UB Rx M20/W16
Trail run
12 wall ball shots UB Rx M20/W16
Trail run
16 wall ball shots UB Rx M20/W16
Trail run
etc

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BootCamp BluePrint WOD“

“Hot as Balls in this SUN”

*Med-Ball Run to: Fence/Park
2 rounds of :
2 min Med-Ball Overhead Lunges
1 min Med-Ball Jump Squats
2 min Med-Ball Bicep Curls
1 min Med-Ball Side Crunches
*Med-Ball Run Back inside
Then 2 Rounds of:
20 jumping jacks
15 mountain climbers (1,1)
10 burpees

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“CARDIO!!!”

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BluePrint Training Gym Miami Quote Of The Day

“Great ability develops and reveals itself increasingly with every new assignment.”
Baltasar Gracian

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“BluePrint Training Provides The Best Service in CrossFit Miami, Boot Camp Miami and Personal Training Miami”

]]> http://www.blueprintraining.com/130513/feed/ 0 130511 http://www.blueprintraining.com/130511/ http://www.blueprintraining.com/130511/#comments Sat, 11 May 2013 04:01:44 +0000 AngelH http://www.blueprintraining.com/?p=8296 Announcement

8724184291 dbf44e90c5 z 130511

8725306840 25054dc69f z 130511


We will be Closed on Sat. May 18 for

the 2013Crossfit Games

Southeast Regional!!!

______________________________________________________________________________________________________
BluePrint Training Weightlifting WOD

Exercise % Sets Reps
Snatch 60 1 3
70 1 3
80 1 2
90 1 1
100 5 1
Clean and Jerk 60 1 3
70 1 3
80 1 2
85 1 2
90 1 1
100 5 1

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CrossFit BluePrint WOD

“Burping Up My Friday”

Complete the following as a team of 2 for time:

100 Burpee Pullups
200 Sit Ups
300 Air squats

Buy out with an 800 M run( Time stops when both partners cross the finish line”
Only one partner can work at a time!

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“Jason killing it at those Burpee Pull ups!!!”

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BluePrint Training Gym Miami Quote Of The Day

“Courage is fear that has said its prayers.”
Dorothy Bernard

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“BluePrint Training Provides The Best Service in CrossFit Miami, Boot Camp Miami and Personal Training Miami”

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